I'm a 16:00 5k runner and need a weekly workout that will sharpen me for the 800 in 6 weeks. Any ideas?
I'm a 16:00 5k runner and need a weekly workout that will sharpen me for the 800 in 6 weeks. Any ideas?
8x800 in 2:35 2min rest
12 X 200 in 31
1000-800-600-400-200 x 2 this week
800-600-400-200 x 3 next week
500-300 x 4
400 x 6
600-400-200 x 2
800 race @2:0x
Good luck and let us know how you do!
300s. It's all about the 300s.
800@5k, 600@5k, 200@HARD, 400@2mi, 400@HARD, 600@5k, 200@HARD, 800@5k. I used to do this in high school once a season. If you run it right, it should leave you feeling confident. Take at least 200m-400m jog recovery in between reps. At least 400m, probably closer to 800m after hard reps. You can adjust the paces from 5k and 2mi as you see fit, but make sure you can survive through the workout without blowing up.